Your Beginner's Guide to Mastering Press Ups

I'm endlessly surprised at how many people tell me they can't to a push up!

So heres my guide to doing one, by following these steps, you will build confidence (which I think is the main issue to be honest) and most importantly: avoid injury!

Press ups are one of the simplest yet most effective exercises you can do to build upper body strength.

Proper form of a press up with straight body alignment

How to Prepare for Your First Press Up

Before you start, it’s important to warm up your muscles to prevent strain.

Spend 5 to 10 minutes doing light cardio like jogging in place or jumping jacks. Then, stretch your chest, shoulders, and arms gently.

Make sure you have a flat, non-slip surface to work on. A yoga mat or carpeted floor works well. Wear comfortable clothing that allows full range of motion.

Step-by-Step Guide to Doing a Press Up

1. Start in a plank position

   Place your hands shoulder-width apart on the floor. Your feet should be together or slightly apart for balance. Keep your body in a straight line from head to heels.

   
   

2. Engage your core

   Tighten your abdominal muscles to keep your hips from sagging or rising. This helps protect your lower back - super important!

   
   

3. Lower your body slowly

   Bend your elbows and lower your chest toward the floor. Keep your elbows at about a 45-degree angle from your body. Go down until your chest is just above the floor or as far as you can comfortably go.

   
   

4. Push back up

   Press through your palms to straighten your arms and return to the starting position. Keep your body straight throughout the movement.

   
   

5. Breathe steadily

   Inhale as you lower down, exhale as you push up.

   
   

Tips for Beginners to Build Strength

If a full press up feels too challenging at first, try these modifications:

• Wall press ups: Stand facing a wall, place your hands on it, and perform the press up motion. This reduces the weight you lift.

• Knee press ups: Perform the press up with your knees on the floor instead of your toes. This lowers the load on your arms.

• Incline press ups: Use a sturdy elevated surface like a bench or table to do press ups at an angle.

  
  

Practice these variations until you feel strong enough to try the standard press up.

Common Mistakes to Avoid

• Sagging hips: This puts strain on your lower back. Keep your core tight.

• Flaring elbows: Keep elbows at a 45-degree angle to protect your shoulders.

• Incomplete range of motion: Lower yourself fully to get the most benefit.

• Holding your breath: Remember to breathe smoothly throughout.

  
  

How to Progress Safely

Start with sets of 5 to 10 press ups, resting 30 to 60 seconds between sets. Gradually increase the number of repetitions as your strength improves. Aim to do press ups 2 to 3 times a week for steady progress.

Once you can comfortably do 15 to 20 standard press ups, you can try more advanced variations like diamond press ups or decline press ups to challenge yourself further.

God luck - you can do it!

Close-up of hand placement for press ups on a textured floor